Healthy Living

Endomorph Diet For Weight Loss: Does It Work?

According to Google’s "Year in Search Trends report of 2019," the endomorph diet was the ninth most popular diet googled on the search engine. The diet is based on eating according to one’s body type. In this case, it means people who have slow metabolism and high percentage of body fat accumulated in the wrong places. 

The classifications of body types into three different shapes and sizes was developed by American psychologist William Sheldon to study the association between physiology and psychology. In the 1940s, Sheldon’s theory categorized body types based on build and body composition into the following:

  • endomorphs
  • mesomorphs
  • ectomorphs

Ectomorphs do not gain muscle mass easily since they naturally have long and lean bone structure. Mesomorphs possess a muscular and athletic build. Their fast metabolism allows them to lose and gain weight effortlessly.  

Losing and maintaining weight is, however, a bigger challenge for endomorphs who accumulate fat around the abdominal region, particularly the hips, thighs and upper arms. Think Beyoncé, Jennifer Lopez and Sofía

Vergara, who all have voluptuous and curvaceous figures. Their bone structures are between medium and large sizes, with shorter limbs, smaller shoulders and waist sizes. 

They have slower metabolisms due to the unequal pattern of fat distribution. Endomorphs have lesser muscle mass compared to fat percentage and their bodies are prone to converting calories into fat more than anything else since they have higher insulin insensitivity.

With the correct regimen and dedication, endomorphs can lose weight by consuming less carbohydrates, added sugars and processed food. The endomorph diet encourages eating healthy fats and proteins in higher proportions, especially compared to carbohydrates.  

The American Council on Exercise (ACE) is the only national organization to recognize endomorphs as an individual body shape and provides body-specific dietary recommendations accordingly. 

Proponents of the diet believe that endomorphs have higher sensitivity to insulin, especially through the consumption of carbohydrates. They are said to have a higher risk of developing diabetes. 

Endomorphs are said to benefit from cutting down carbohydrates, increased intake of protein and healthy fats. Fiber-rich fruits and vegetables and unrefined grains are healthier options for people with round figures, for whom it is unhealthy to cut down on carbohydrates completely. 

In fact, dietitians recommend they evenly consume all food groups: 30 percent carbohydrates, 35 percent protein and 35 percent fat. 

Author of  “Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type,” Phil Catudal, however, suggested reducing carbohydrate consumption.

Catudal recommended spreading out the diet with 40 percent of fat, 40 percent of protein and restricting carbs to 20 percent. He said that endomorphs should target eating  1,300 to 1,500 calories on a daily basis despite the restriction. 

What Endomorphs Should Eat: 

  • Whole grains such as quinoa, amaranth, millet, brown rice and oats. 
  • Olive and avocado oil
  • Nuts and seeds including nut butters
  • Meat, fish,  poultry and dairy
  • Apples, berries, pears and citrus.
  • Non-starchy vegetables, beans, squash, carrots and lentils.

Beyonce Beyonce is a well-known example of an endomorph,who has a round figure with a tiny waist. Wikimedia Commons (CC BY-SA 2.